Shoulders/Biceps and Macros

Workout
only working sets

BB Shoulder Press - 175 x 8, 185 x 6, 185 x 7 drop 135 x failure
Seated Lateral Raises - 25 x 15, 35 x 10, 35 x 8, 25 x failure
Front Raises (Palms facing each other) ss with - 45 x 10, 45 x 10, 30 x failure
Reverse Pec Dec - 80 x 12, 80 x 12, 60 x failure
Standing DB Curls - 50 x 7, 50 x 7, 50 x 6
EZ Bar Preacher Curls - 85 x 10, 65 x 12, 45 x failure
Cable Hammer Curls (Rope Extension) - 110 x 8, 80 x 12, 80 x 12

Love the 4 day split. In and out, no marathon sessions. Intense and quick. I can feel the front raises much more when i use a palms facing in grip.

Diet

Calories: 2,496, Protein: 224.7g, Carbs: 249.9g, Fats: 64.9g